Processed Foods Can Be a Healthy Food Option

Anytime you prepare and cook, you are processing food. This is often necessary to make that food more palatable, digestible, and appealing. In addition, many processed foods provide valuable nutrients and also taste great. Without doubt, processed foods and drinks are the major source of added sugar in the American diet. Moreover, refined carbohydrates can lead to rapid spikes in blood sugar and effect insulin production.

Processed foods often get a bad rap but not everything that comes in a can or box wreaks havoc on a healthy diet. There are plenty of processed food options that are actually good additions to a healthy menu plan. Nearly all foods are processed, at least to some extent. For example, drying beans and legumes can make them shelf-stable and extends availability without making the food products less healthy.

Even though added salt, sugar, and fat can be excessive in some processed food products, not all are created the same way. It is up to you to make smarter buying decisions about healthier options, such as:

• Dairy or Soy Milk – Read the food labels and select an almond milk that only contains crushed nut and filtered water. Although nut milks are a great option for lactose intolerant consumers, watch for food additives, thickeners, and product stabilizers to make healthier choices.
• Frozen or Canned Fish – When purchasing frozen or canned fish, you should be smart about your food choices by paying attention to the food labels. Fished paced in water can capture flavor and freshness, but for both canned and frozen foods study the ingredients list.
• Hummus – Depending on your health goals and dietary needs, hummus can be a healthy addition to your menu plan. Hummus is a relatively high protein and moderate fat food. However, always check the product food label as some brands contain much more sodium than others.
• Dried Fruit – Eating dried fruit can boost your fiber and nutrient intake while supplying your body with large amounts of antioxidants. But you have to read food labels to identify dried foods with little to no added sugars.
• Whole Grain Brown Rice – Due to its versatile flavor and healthy nutrients, frozen brown rice has an unlimited shelf life and makes for a perfect side to your favorite protein. Only the inedible outer hull is removed during processing and whole grain brown rice retains its bran and germ.
• Pickles – This processed food has great shelf life, and the fermentation process helps to create probiotics that support good gut health. Pickles can be used as a savory side or light snack that can help reduce inflammation and boost your immune system.
• Nut Butters, Nuts and Seeds – Although often overlooked, the smallest seeds and nuts can pack a huge nutritional punch when it comes to provide protein and heart-healthy fats, but watch serving sizes and check for not added sugar, salt, and preservatives.

Eating fresh produce that is organic (or not) is a healthy food choice. Research has shown that popular flavor enhancers like mono sodium glutamate are only safe to consume in small amounts. Many people have a hard time giving up that cold, fizzy effect of carbonated beverages. If you can’t find a healthy alternative to sugary sodas, buy a bottle of sparkling water, and add your own flavors, such as a squeeze of citrus, mint, ginger, or berries.

Manufacturers are required to list all of the ingredients contained in the product by weight. In fact, ingredients are listed in descending order on the label by total weight. This info is critical for anyone shopping for healthier processed foods. Although organic foods are not necessarily healthier than conventional foods, the Department of Agriculture has strict criteria established for organic plant and animal food products.